Healthy Blueberry Chia Jam - Low Sugar + No Pectin!

• 份量: 16 servings
• 活動時間: 5 minutes
• 總時間: 15 minutes

食材

4 cups fresh blueberries (or thawed frozen blueberries)

1 tablespoon lemon zest (from approx. 1 large lemon)

1/3 cup lemon juice (from approx. 1 large lemon (the same lemon)

2 tablespoons maple syrup (optional)

1/3 cup chia seeds

步驟

Add the blueberries, lemon juice, zest, and maple syrup, (if using) to a medium sauce pot. Simmer over medium heat for about 5 minutes. You'll notice the blueberries start to burst.

Then gently mash with a potato masher or large fork until roughly half the blueberries are mashed, leaving several chunks throughout.

Increase the heat and boil for 5 minutes to reduce some of the liquid. Then turn off the heat and stir in your chia seeds.

Transfer the blueberry chia jam to clean and dry jars and refrigerate or freeze.

營養

• 卡路里: 40 kcal
• 總脂肪: 1 g
• 鈉: 1 mg
• 總碳水化合物: 7 g
• 膳食纖維: 2 g
• 總糖: 4 g
• 蛋白質: 1 g